Hyrox is the new fitness race that brings together the worlds of strength, endurance and competition. With a combination of running and functional exercises such as sled pushes, wall balls and rowing, Hyrox is both a mental and physical challenge. Whether you are training for your first Hyrox or want to break your personal record, the right approach and nutrition make all the difference.
What exactly is Hyrox?
Hyrox is an indoor competition consisting of 8 km of running, interrupted by 8 functional workouts:
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1 km Run
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1000 m SkiErg
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1 km Run
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Sled Push
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1 km Run
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Sled Pull
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1 km Run
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Burpee Broad Jumps
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1 km Run
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Row 1000 m
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1 km Run
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Farmers Carry
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1 km Run
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Sandbag Lunges
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1 km Run
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100 Wall Balls
It is a test of all-round fitness – speed, strength, coordination and recovery.
What is the best way to train for Hyrox?
1. Combine strength and cardio
Hyrox requires a balance between power and endurance. Plan strength training 2-3 times per week (focus on legs, core and functional movements such as squats, deadlifts, lunges) and endurance training 2-3 times per week (such as running, rowing, skiing).
2. Do workouts under fatigue
Simulate race conditions. For example: 800m run followed by sled pushes or wall balls. Repeat in circuits to teach your body how to deal with fatigue.
3. Work on your grip and core
The Farmers Carry and Sled Pull involve grip strength. Add exercises like dead hangs, kettlebell carries and planks.
4. Interval and threshold training
Hyrox is all about keeping up the pace. Build in conditioning workouts with 1 km repeats, or 5x 3 minutes at a high intensity with short breaks.
And then… your diet!
Your performance stands or falls with the right fuel. That's where 4Whey comes in.
💪 Proteins for recovery and muscle building
After your workout, a shake with 4Whey is ideal to start the recovery process. Choose 20-30 grams of protein within an hour after your workout.
⚡ Energy for your sessions
Training early in the morning or in the afternoon after work? A pre-workout snack with fast carbohydrates and a scoop of 4Whey (e.g. in a smoothie with banana and oats) will give you exactly the boost you need.
💧 Don't forget hydration
During a Hyrox workout you lose a lot of fluid. Add some electrolytes to your water on hot days or during long sessions.
Finally, consistency is key
Hyrox doesn't ask for top sports hours, but smart and consistent training. With a mix of strength, cardio, smart recovery time and nutritional support (yes, with 4Whey of course 😉) you are ready to rock the competition floor.
Want to get started?
We will share a 4-week Hyrox workout plan + nutrition plan soon. Stay tuned!